GSDFBREAKFAST AND BRUNCH

Hello, I am Michelle! You may be a reader of mine or maybe this is your first time meeting me. Since I don’t know, let me introduce my-self!

I am a foodie, chef, life coach, motivational speaker and best selling author. Most impor-tantly, I had to become gluten, sugar, dairy

free for medical reasons. When that happened, I struggled to learn all I could about those ingredients, what they did to the body and find tasty food I could eat.

At first I felt alone, confused, frustrated and then just upset. There was so much information out there, but a lot of it conflicting and confusing. "

I saw scarcity in everything. I saw what I could not eat rather than the bounty that was out there. I also had spent my adult life depend-ing on cheese as a meal and ready made food products for ease. I could do that no longer!

One day I was feeling sorry for myself because I could not have my favorite dish: beef stroganoff. No sour cream, noodles, cream… Then I got fired up. I decided to recreate all my old favorite dishes into new gluten, sugar, dairy free ones! I wanted to use familiar af-fordable ingredients and have them taste good. I have been doing that since that day and every week post new recipes on my website.

My website: Gluten Sugar Dairy Free LifeStyle launched with just a handful of recipes and a few articles I had written on the benefits of different herbs. It was a hobby at the time.

Then I created a FaceBook page and everything changed. People be-gan asking me how to avoid gluten, sugar and/or dairy. They wanted to know how to make certain things and many asked me to convert recipes for them.

Soon I was spending lots of time doing this and I had an idea to teach a live webinar style class that would answer these questions and more.

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Now I teach over a dozen different classes from topics like Salad Dressings, Feeding Kids with Allergies, Cooking 101, 5 Ingredients 15 Recipes and many more. I also teach an intensive 8 part course called GSDF Basics.

What I have learned over the years is that most people wanted to learn how to cook. How to cook real and healthy food. Most of my students have relied on fast food solutions that they can no longer eat.

I teach them to cook but also lots of systems to make it easy, quick, affordable and tasty.

GSDF has become more than a recipe site, it is about community and education. I soon wrote the first hand book on living GSDF that included systems, what to have on hand, conversions and substi-tutions.

I then published the GSDF Big Book of Recipes with over 150 easy recipes that use affordable familiar ingredients. I just came out with the GSDF Slow Cooker Cookbook with over 75 delicious healthy recipes.

We work with different groups of alternative health care providers that send their clients to us after they are told to become gluten, sugar and/or dairy free so that we can make it easier on their clients. We have a special Start Here page with video, information and a mini digital handbook for our new guests.

What I had been looking for when I first had to restrict my diet, I actually created. We have online support groups, classes, lectures,

guest speakers, lots of information and of course recipes and cook-ing books!

My membership group gets one new class a month tailored to the needs of the group, access to the video replays of all past classes, ac-cess to all new classes and text support with me.

Thank you for downloading our digital ebook! We love to give you taste tests to try and information to help you!

Click Here for more information about GSDF and if you have ques-tions, just send us an email. Thank you for downloading this ebook!

From My Kitchen Table to Yours,

Michelle DeBerge

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This is a super easy breakfast or brunch dish that looks so fancy it is perfect to serve guests for holidays. Per-sonally I love when the oven can do the work for me and I get the rewards. So I make this for myself.

In this recipe I have you shred your own potatoes be-cause it is easy, but if you are in a rush, you can use a bag of those freshly grated potatoes you find at the store. They will do in a pinch. You can also grate sweet potato.I like to cook my eggs until the whites set up but the yolk is runny. This way the potato basket can soak up the yolk when I cut into it. 3 Russet Potatoes

EGGS IN POTATO BASKET

Prep: 5Cook: 55 minServes: 6

6 fresh eggs

½ teaspoon salt

¼ to ½ teaspoon black pepper

3 tablespoons coconut oil divided

Preheat oven 350

Peel and grate the potatoes. You can use a hand grater or the food processor.

Take the grated potatoes and put into a cheesecloth or kitchen towel, squeeze all the water out of them.

Put in a bowl and toss with the salt, pepper and 2 tablespoons of melted coconut oil. Mix well using your fingers.

Take the 1 tablespoon of coconut oil and grease the insides of 6 muffin tins.

Put the shredded potato mixture evenly in the six greased muffin tins. Use your fingers to press down on the sides and bottoms of the potatoes to make a nest.

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Bake in oven 35-40 minutes until brown. Remove tray from oven leaving nests in muffin tin to cool. (You can do this step a few hours ahead of time.)

Gently crack one egg in each nest.

Put tray in oven and cook until desired doneness 8 – 12 minutes.

Remove the nests from the muffin tin and serve.

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BACON SPINACH EGG MUFFIN

These bacon spinach egg muf-fins are easy to whip up and they are paleo friendly. Feel free to change up the fillings!

You could do onion and green chili, kale and tomato, red pep-per and onion... The basic for-mula for the egg muffin is quite simple and it bakes up per-

fectly every time. I never re-heat mine in the microwave, I prefer to let the leftovers come to room temperature and then eat.

You can always pop them in the oven for 2-3 minutes to heat up also. I did not include the cooking time for the bacon

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Serves 6-12

12 eggs, whisked6 pieces of bacon, cooked, chopped

4 cups baby spinach, cooked, squeezed dry½ teaspoon salt

¼ teaspoon fresh black pepper

or spinach since I had some on hand. Make sure to wring all the moisture out of the spinach before adding to the eggs.

Preheat oven to 350 degrees.

Whisk eggs and stir in the cooked spinach, bacon, salt and pepper.

Either coat the muffin pan with coconut oil or use the paper inserts for the muffins.

Spoon ¼ cup egg mixture into each muffin cup.

Bake for 10-15 minutes or until they fluff up and the tops are golden brown.

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CRUSTLESS QUINOA AND KALE QUICHE

Pre Heat oven to 350

Combine the quinoa with 1 cup of water and a pinch of salt in a saucepan and bring to a boil over medium-high heat. Cover, reduce heat to low, and simmer for twenty minutes. Keep covered and set aside when done.

While the quinoa is cooking, caramelize the onions. Heat the coconut oil in a large skillet on medium heat.

Add the sliced onions cook, stir-ring occasionally, until they are completely sof tened and

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Serves 6

1/2 cup quinoa, rinsed 2 tablespoons coconut oil1 bunch kale, stems removed and cut into thin bite-

sized ribbons or swiss chard1 yellow onion, thinly sliced 2 cloves of garlic, minced

¾ cup vegan cheddar cheese shreds⅓ cup cashew cream 4 eggs

½ teaspoon saltfresh ground black pepper

browned, about 10-12 minutes or so. Remove the onions from the pan and place in a large bowl.

Add the ribboned kale into a large skillet. On medium heat, cook un-til the kale is slightly wilted and bright green, about 5 minutes, stir-ring occasionally.

Remove from heat and allow the greens to slightly cool. Squeeze out any extra liquid, if any from the leaves.

Add the kale, cooked quinoa, minced garlic, cashew cream and ve-gan cheese to the onions in the bowl. Stir the ingredients so that they are evenly combined.

In a small bowl, whisk the eggs until even and combined.

Pour over the quinoa kale mixture and stir until everything is evenly distributed and the eggs cling to the greens. Add the salt and a few cranks of freshly ground pepper.

Pour the mixture into a 9 inch baking dish that has been rubbed in coconut oil.

Cook in oven for about 45 minutes, or until the top is darkly golden and the pie has started to slightly pull away from the sides of the pan.

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OVERNIGHT BANANA CHOCOLATE OATMEAL

In a small mason jar, mix all in-gredients except the banana until well combined.

Cover with a lid and refriger-ate overnight (about 8 hours).

In the morning, mix in one chopped banana and sprinkle with nuts.

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Serves 1

1 ripe banana, chopped1 tablespoon raw cacao poder

1 cup unsweetened vanilla almond milk¾ gluten free organic oats1 tablespoon chia seeds½ tablespoon maple syrup

1 tablespoon almonds or pecans, optional for topping

HOLIDAY OVERNIGHT OATS

The nice thing about making overnight oats in jars is that it is super easy, ready when family members are hungry and you can make them so many differ-ent ways. Let's start with a base recipe and then I will give you some variations. I also found some really cute festive wide mouth 8 ounce jars on

Amazon. You can even tie rib-bons around them or put cute name tags on them.

That base recipe has tons of fla-vor but it is always fun to cus-tomize them. Here are some ideas that will make this oat-meal special!

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4 Individual Jars

Base recipe serves 4 - Mix well and add to jars 4 cups gluten-free oats

4 cups almond milk 8 Tablespoons honey

1 teaspoon salt 4 teaspoons cinnamon 2 teaspoons nutmeg

• Top with pomegranate seeds • Top with homemade chunky apple sauce • Add cocao for chocolate oatmeal • Top with sliced strawberries • Add nut butter to it• Top with dried minced dates or figs

Imagine having a batch of these made up in the fridge (they are good for about 3 days) and having the toppings ready. You would not have to struggle to make a family breakfast while you are work-ing on the family feast. These are great also when the kids come home from college. Grab and go breakfast. 

You can come up with lots of ideas to make these creative and healthy. Add chia seeds, chopped nuts, dried fruit...

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PUMPKIN PANCAKES

Process the oats a in a high speed blender until finely ground, about 60 seconds. Add the spices, salt, and bak-ing soda.

In a bowl, whisk together the pumpkin, milk, coconut oil, ma-ple syrup, vanilla, and eggs.

Add the wet ingredients to the dry and stir until just combined. Do not over mix.

Heat a non-stick pan over me-dium heat

Add one TBl coconut oil and coat the pan

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Serves 2

1 cup + 2 tbl gluten-free rolled oats2 teaspoons cinnamon ¼ cup all purpose gf flour

1/2teaspoon nutmeg 1/2 teaspoon ginger1/2 teaspoon salt 1 teaspoon baking soda

2/3 cup pumpkin puree 1/3 cup coconut or almond milk1/3 cup unsweetened applesauce

2 tablespoons coconut oil plus more for cooking1 tablespoon real maple syrup

1 teaspoon vanilla extract 2 eggs

Once the pan is hot, pour 1/4 cup amounts of the batter and gently spread into circles.Cook until bubbles form around the edges of the pancake. Cook 2 min.

Flip and cook for another 2 minutes on the other side.

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VEGGIE HERB AND EGG CASSEROLE

Preheat oven to 350º

Beat the eggs in a bowl and add the chopped cilantro, set aside.

Heat 1 tablespoon of coconut oil in a frying pan. Sauté the diced bell pepper, diced onion and sliced mushrooms until ten-

der. Add the salt and pepper, about 5 minutes. Turn off heat and let the mix cool to room temperature.

Oil the inside of a casserole dish with 1 teaspoon of coco-nut oil.

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Serves 10-12

12 eggs 1 red bell pepper diced

1 yellow onion diced2 cups of mushrooms sliced

2 tablespoons cilantro chopped1/2 teaspoon salt

1/4 teaspoon fresh black pepper1 tablespoons 1 teaspoon coconut oil divided

Put the cooled veggie mix on the bottom of the dish and pour the herb and egg mixture over. Mix gently.

Bake in the oven for 35 minutes. The edges will brown up. Let the casserole sit on the counter for 5-10 minutes before cutting.

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BACON KALE FRITTATA

Preheat oven to 350 degrees F.

In a large bowl beat the eggs well, add the coconut milk, salt and pepper and beat again.

In an oven proof skillet, heat the coconut oil over medium heat.

Add the bacon pieces to the pan and cook for 4 minutes. Add the onion and cook 2 more minutes.Add the kale to the pan and cook for 5 minutes.

Add the eggs to the pan, do not stir. Cook for 4 minutes

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Serves 4

1 tablespoon coconut oil½ yellow onion, chopped4 slices bacon, chopped

2 cups kale, stems removed and leaves chopped 8 large eggs

1/2 cup coconut milk (almond milk)½ teaspoon salt

black pepper

over medium heat as the bottom and edges begin to set up.

Put the skillet in the oven and let cook 12-15 minutes or until the frit-ter is cooked all the way through.

Let it set on the counter 3-5 minutes before cutting. This tastes good at room temperature also.

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STUFFED BREAKFAST PEPPERS

Preheat oven to 375 degrees Fahrenheit.

Dice up your vegetables of choice.

In a medium sized bowl, beat the eggs well. Then add the salt and pepper, mix.

In a medium bowl, add all the veggies and mix well.

Cut peppers into equal halves

Core the peppers so that they’re clean enough to add the filling.

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Serves 4

2 bell peppers, cut in half and the seeds and membranes removed

4 eggs beaten1 cup baby bella mushrooms, diced½ cup broccoli, cut into small pieces

½ cup squash, dicedhandful baby spinach

¼ teaspoon salt ¼ teaspoon pepper

Lay the peppers open side up in a casserole dish.

Put a quarter of the veggie mix into each pepper. It may mound up and that is fine.

Pour a quarter of the beaten eggs over the veggies in each pepper half.

Put into oven and cook approximately 40 minutes or until eggs are cooked to your liking.

Serve with a small watercress salad.

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HUEVOS RANCHEROS

To make the ranchero sauce: seed the tomatoes and then roast with the garlic clove and Serrano chili in a 400˚ oven for 30 minutes. The paper on the garlic will begin to brown. Once roasted cut the Serrano in half and place in blender saving the other half if you want more heat. Add the to-

mato and the peeled garlic clove into the blender. Blend well and taste to see if it needs salt.

Heat the beans in a small pot or in a bowl in the microwave. Heat one tablespoon of oil in a pan. Cook the tortillas in the oil turning once. Cook until sof-

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Serves 10

2 eggs 2 corn tortillas½ cup refried beans 2 roma tomatoes 1 garlic clove in its skin1 Serrano chili 2 tablespoons coconut oil salt

tened and the sides puff slightly. About one minute each side. Do not brown the tortillas or make them crisp.

Place heated beans in the center of your plate. Put the heated, sof-tened tortillas on top of the beans. Heat one tablespoon oil in pan. Crack two eggs into oil. Fry the eggs 3-4 minutes. The egg whites will be firm and the yolk still moves.

Place the eggs on top of the tortillas. Pour the fresh ranchero sauce over the eggs.

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BANANA PANCAKES

Peel the banana and put it into a large bowl.

Mash the banana really well with a potato masher or fork until it is really smooth.

In a second bowl beat the eggs well. Add the eggs to the

banana mixture along with the vanilla and salt. Mix well.

Or Put the peeled banana, eggs, vanilla and salt in blender and blend well.

In a small skillet heat the coco-nut oil.

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Serves 2

1 Large Banana2 eggs

1 Tsp coconut oil¼ Tsp vanilla extract

¼ Tsp salt

Once the oil is heated add half of the batter. Cook like you would a normal pancake, flipping it half way through.

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SHAKSHUKA

Shakshuka is a traditional dish from Israel made with toma-toes, chilies, parsley and eggs. I like to add onions and red bell peppers to it for more fla-vor and texture. The sauce is made first and then the eggs are cracked into the sauce and cooked until desired doneness. This is a great one skillet dish

or add a side green salad and turn it into a perfect meal.

In a large skillet (I like cast iron), melt the coconut oil over medium high heat. Add the on-ion and cook 2 minutes. Add the garlic and cook 1 more minute Stirring well. Add the

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Serves 4

1 red bell pepper, chopped ½ yellow onion, diced2 14 oz cans fire roasted tomatoes, diced1 4 oz can fire roasted green chilies, diced

2 garlic cloves, minced 2 tablespoons tomato paste1 teaspoon chili powder 1 teaspoon cumin

1 teaspoon paprika ½ teaspoon salt¼ teaspoon black pepper 4 eggs

1 tablespoon fresh parsley, chopped for garnish1 tablespoon coconut oil

bell pepper and sauté until softened, 4-6 minutes.

Add the spices, tomatoes and the green chilies, mix well. Add the to-mato paste and incorporate into the sauce. Simmer the sauce for 5 minutes.

Then crack the eggs one at a time into the sauce, spacing them apart. The eggs cook sunny side up on top of the sauce. Lower the heat to low, cover the pan and cook for 10 minutes or until the eggs are done. Uncover and sprinkle with parsley before serving.

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SWEET POTATO HASH

Brown sausage. Transfer to a plate.

Reduce heat to medium high, add 1 Tbsp coconut oil to cast iron skillet and sauté onions un-til translucent.

Transfer to the plate with the sausage.

Heat 1 Tbsp coconut oil over med ium h igh hea t , add chopped sweet potatoes and cook, stirring occasionally, un-til tender (about 10 minutes).

Sprinkle some rosemary over sweet potatoes. Cover skillet with a lid while cooking.

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Serves 4

1 lb sausage 1 medium onion, chopped2 cloves garlic, minced

1 medium sized sweet potatoes, peeled and diced1 yukon gold potato, peeled and diced

1 tablespoon coconut oil ½ teaspoon saltfresh black pepper pinch of red chili flakes

¼ teaspoon oregano4 eggs

Add sausage and onions to the cast iron skillet and stir everything.

Crack four eggs over sweet potato hash. Place cast iron skillet in a preheated 425 degrees oven and cook for about 10-15 minutes until eggs are set.

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